By Nancy Owais

Controlling blood sugar levels is important for your overall well-being, particularly for individuals with diabetes, prediabetes, and PCOS. Insulin resistance is common in women with PCOS, resulting in elevated blood sugar levels. Having a nutritious breakfast that avoids spikes in blood sugar levels can create a great start to the day. As the first meal of the day, breakfast is crucial for keeping blood sugar levels stable.Consuming foods with a low glycemic index can aid in regulating blood sugar levels and lowering the chance of sudden increases in insulin levels.

Sample breakfast ideas that don’t spike blood sugar:

Chia Seed Pudding with Berries

Chia seeds are high in fiber, which slows down the absorption of sugar into the bloodstream. This combination has healthy fats, protein, and low-glycemic berries.

Ingredients:

- 3 tablespoons chia seeds

- 1 cup unsweetened almond milk

- 1 teaspoon vanilla extract

- 1 tablespoon maple syrup (optional)

- 1/2 cup mixed berries (blueberries, strawberries, raspberries)

Instructions:

1. In a bowl, mix chia seeds, almond milk, and vanilla extract. Stir well.
2. Let the mixture sit for about 5 minutes, then stir again to prevent clumping.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. Before serving, top with mixed berries and drizzle with maple syrup if desired.

Greek Yogurt with Nuts and Seeds

Greek yogurt is high in protein and low in carbohydrates, making it a perfect base. Nuts and seeds add healthy fats and fiber, further stabilizing blood sugar levels. Cinnamon has also been shown to improve insulin sensitivity.

Ingredients:

- 1 cup plain Greek yogurt

- 1 tablespoon chia seeds

- 1 tablespoon flax seeds (powdered is good too)

- 1 tablespoon sliced almonds

- 1 tablespoon walnuts

- 1 teaspoon cinnamon

- 1 tablespoon fresh berries (optional)

Instructions:

1. In a bowl, combine Greek yogurt, chia seeds, flaxseeds, almonds, and walnuts.
2. Sprinkle with cinnamon and mix well.
3. Top with fresh berries if desired.

Avocado and Egg Breakfast Bowl

Avocados are rich in healthy fats and fiber, which help regulate blood sugar levels. Eggs provide high-quality protein, and the combination of these ingredients makes a nutrient-dense breakfast that helps control your blood sugar.

Ingredients:

- 1/2 ripe avocado

- 2 large eggs

- 1 cup baby spinach

- 1/2 cup cherry tomatoes, halved

- 1 tablespoon olive oil

- Salt and pepper to taste

Instructions:

1. In a skillet, heat olive oil over medium heat. Add spinach and cherry tomatoes, cooking until spinach is wilted and tomatoes are soft.
2. In a separate pan, cook eggs as desired (poached, scrambled, or sunny side up).
3. Combine cooked vegetables with avocado, mashing slightly. Top with eggs.
4. Season with salt and pepper to taste.

Quinoa Breakfast Bowl

Quinoa is a low-glycemic grain, providing a steady release of energy. Paired with almond butter and chia seeds, this breakfast offers a balance of protein, fiber, and healthy fats, making it great for blood sugar management.

Ingredients:

- 1/2 cup cooked quinoa

- 1/2 cup unsweetened almond milk

- 1/4 cup blueberries

- 1 tablespoon almond butter

- 1 teaspoon chia seeds

- 1/2 teaspoon cinnamon

Instructions:

1. In a small pot, warm the cooked quinoa with almond milk over low heat until heated through.
2. Transfer to a bowl and top with blueberries, almond butter, chia seeds, and cinnamon.
3. Mix gently and serve warm.

Cottage Cheese with Fresh Fruit and Nuts

Cottage cheese is high in protein, which helps to slow down the absorption of carbohydrates from the fruit. The fiber in the fruit and the healthy fats from the nuts contribute to a lower glycemic impact, making this a balanced breakfast option.

Ingredients:

- 1 cup low-fat cottage cheese

- 1/2 cup fresh fruit (peach slices, apple chunks, or berries)

- 2 tablespoons chopped nuts (walnuts, almonds, or pecans)

- Optional: a drizzle of honey or sprinkle of cinnamon

Instructions:

1. Place the cottage cheese in a bowl.
2. Top with fresh fruit and chopped nuts.
3. Add a drizzle of honey or a sprinkle of cinnamon if desired.

Eating a breakfast with minimal simple carbohydrates but rich in protein, healthy fats, and fiber can aid in sustaining stable blood sugar levels throughout the morning. Selecting the appropriate breakfast can greatly affect blood sugar levels, particularly in women with PCOS. These recipes are created to be healthy, fulfilling, and, above all, aid in regulating blood sugar levels. Add these breakfast choices to your everyday schedule to promote your overall well-being and lower your risk of getting diabetes.